The clavicle (aka-the collarbone) is a long, curved bone that connects the shoulder blade (scapula) to the breastbone (sternum). It is located at the top of the chest and plays an essential role in stabilizing the shoulder and arm, as well as protecting important blood vessels and nerves- hello thoracic outlet syndrome when these become compressed.
The clavicle can be the KEY to regaining shoulder motion and decreasing pain.
The clavicle contributes to two joints- the sternoclavicular and the acromioclavicla. The sternoclavicular is where the clavicle meets your sternum (breast bone). The acromioclavicular is where your clavicle meets your acrominom- a bone on your shoulder blade which forms part your shoulder joint. When you reach upward, your clavicle should roll back and drop interiorly. If these joints at your shoulder or sternum are locked up, your clavicle won’t move! How are you supposed to reach up if your joints don’t allow this movement?! Not only does this limit your movement and cause a pinching joint pain but it can also compress or traction those blood vessels and nerves and lead to your symptoms- commence the numbness and achiness when you reach overhead! This is called Thoracic Outlet Syndrome.
Your thoracic outlet is the space between your neck and shoulder, this is where crucial nerves and blood vessels leave your neck and travel into your arm. They travel over your first rib, under your clavicle and under your pec muscles. So what happens if your clavicle doesn't move and glide the way it is supposed to? Things more easily get pinched or pulled and worsen your symptoms. When these nerves and blood vessels become compressed it can cause numbness, achiness, pain, coolness or swelling of your arm. Symptoms can be worse when reaching overhead, behind your back or at night.
So why does the collar bone stop moving?
Injury can be the first thing that can influences this: broken bones, whiplash, surgery or prolonged sling wear can all lead to tightness and limitation. Poor posture can also cause things to get locked up. Overall, tight muscles and ligaments can lead to these limitations. Stretching and joint mobilizations are crucial to stretch these things out to appropriate ranges and allow the collarbone to move and roll as it needs too- Step one to reaching overhead and stopping the numbness!
How to Fix it:
A physical or occupational therapist can assess to determine your specific problem areas and help to improve your mobility. Once moving in a a pain free range, postural correction and strengthening is vital to ensure long term success. Staying consistent with stretching and exercise several times a week ensures your collar bone doesn’t get stuck again.
Strengthening your back and serrates anterior improves muscle balance and proper positioning of your shoulder blade. The doorway stretch is an easy thing to incorporate into your daily routine to stretch out your pecs as they insert directly onto the clavicle. Download our free exercise guide here to start moving!
Get your collarbone is moving freely to improve your shoulder movement, pain and to prevent irritation of your nerves and blood vessels. This can be an under-appreciated component that could be the key to your recovery!
Sound like you? Set up a free consultation with us online or in-person.
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